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Cable Shrug
PullIsolationPulleyBeginner
Muscles worked
Back
Traps
Instructions
- 1Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- 2Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
- 3Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
- 4Lower the bar back to the original position.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Shrug
The cable shrug provides constant resistance on the traps, unlike a barbell where tension varies with the pulling angle. Standing facing a low pulley, you elevate the shoulders as high as possible without using the biceps, a simple but effective isolation exercise for building the upper traps.
check_circleBenefits
- check_circleConstant tension on the traps thanks to the cable
- check_circleEffective isolation without bicep involvement
- check_circleGood variant to finish a back session
lightbulbExecution tips
- lightbulbKeep the arms fully extended throughout
- lightbulbRaise the shoulders straight up, without rolling them
- lightbulbPause for a second at the top position
warningCommon mistakes
- warningRolling the shoulders instead of raising them straight up
- warningBending the elbows to assist the movement
- warningToo much load that reduces the range of motion
helpFrequently asked questions
Should I roll my shoulders for more effect?expand_more
No, this myth mostly increases injury risk; move straight up and down.
How many reps should I aim for?expand_more
Between 12 and 20 reps, traps respond well to slightly higher volume.
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